Archives for May 2021

May 31, 2021 - No Comments!

5/31/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Time)

MURPH
Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in and also the option to complete with a partner.

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Pull-ups

50 Push-ups

100 Squats

500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

MODIFICATIONS

RUN

Decrease Distance

1600m Row/Ski

100/80 Cal Bike

PUSH-UPS

Decrease Reps

Elevate Hands (Box or Bench)

Knee Push-ups

Double Dumbbell Bench

PULL-UPS

Decrease Reps

Strict Pull-ups

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Dumbbell Plank Rows

Air Squats

Decrease Reps

Define Range of Motion (Squat to a target)

May 30, 2021 - No Comments!

5/30/2021

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

CHOOSE "A" IF YOU ARE NOT DOING MURPH
HGX FIT – 5.30.2021

5 DB Floor Press (50/35)

5 DB Close Grip Press

10 Reverse Curls

10 Rows (Supinated) on Rig

10 DB Floor Press

10 DB Close Grip Press

20 Reverse Curls

20 Rows (Supinated) on Rig

15 DB Floor Press

15 DB Close Grip Press

30 Reverse Curls

30 Rows (Supinated) on Rig

…Continue to increase rep scheme until you reach

40 DB Floor Press

40 DB Close Grip Press

80 Reverse Curls

80 Rows (Supinated) on Rig

B: Metcon (No Measure)

CHOOSE "B" IF YOU ARE DOING MURPH ON MONDAY
HGX FIT – 5.30.2021

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

30 Good Mornings (45/35)

30 Romanian Deadlift

30 Hang Power Clean

30 Shoulder Press

30 Reverse Curls

30 Back Squats

30 Alternating Split Jerk (BB Behind The Neck)

30 Bicep Curls

30 Skull Crushers

30 Hang Power Snatch

30 Curtsy Lunge

Cash-out 200 Alternating Single Leg Vups

May 29, 2021 - No Comments!

05.29.2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A. : Metcon (No Measure)

MOBILITY & WARM UP

400 Run

20 Arm Circles (each direction)

10 Alternate Samson Stretch

10 Cossack Squats

20 Hop Jump Over The KB

8 Single Arm Upright DB Row (each side)

8 Single Leg RDL (each side)

10 Wall Squats

B.: Metcon (Time)

5 Rounds for Time:

15 Bar Facing Burpees

15 Power Cleans (R+115/75, Rx95/65)

15 Supine bar rows

May 28, 2021 - No Comments!

5/28/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Power Snatch (Every 2min for 12min)

Set 1: 2/(1+1) @ 60%

Set 2: 2/(1+1) @ 65%

Set 3: 2/(1+1) @ 70%

Set 4: 2/(1+1) @ 70%

Set 5: 2/(1+1) @ 75%

Set 6: 2/(1+1) @ 75%

*this is written as 2 x 1+1. We want each complex to be the Hang Power Snatch + Power Snatch, drop bar then do Hang Power Snatch + Power Snatch.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
10 Box Jump Overs (R+24/20, Rx20/16″)

10 Hang Squat Snatches (R+95/65, Rx 75/55)

MODIFICATIONS

BOX JUMP OVERS

200m Row or Ski

12/9 Calorie Bike

HANG SQUAT SNATCHES

Decrease Load

5 Hang Power Snatches + 5 Overhead Squats

There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.

Your legs are going to go!

Athlete can shoot for 2-2:30 minute rounds.

Goal: 4-5 Rounds

BOX JUMP OVER

A very familiar movement that will elevate the heart rate considerably.

HANG SQUAT SNATCH

A jump and land in an overhead squat – from the hang! This will demand a lot of the lower back and lats.

Let’s keep a close eye on loading for this movement. It’s another sneaky one that could have some athlete breaking way more than needed for this time domain. Lighter is better here!

C: Metcon (Time)

400m Double DB Farmer’s Carry (R+60/40, Rx 50/30)

FARMER’S CARRY (DB’s or KB’s)

The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up.

After the workout, allow athletes a few minutes to recover, then start the 400m Farmer’s Carry together.

Expect this to take between 3:30-4:30. 5min time Cap

Athletes will use two DB’s and can walk, jog, or run.

May 27, 2021 - No Comments!

5/27/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets for Quality
6 Tempo Ring Rows (3sec down, explode up)

50m Single Arm DB/KB Farmers Walk

12 Single DB/ KB Waiter Squats (6 each arm)

B: Metcon (Time)

5 Rounds
250m Run

50m Double Dumbbell Overhead Carry (R+50/35, Rx 40/25)

12 Reverse Step Single DB Alt Lunges (6 each side)

10-15 minute workout. 20min time cap.

Holding wt OH with a high heart rate is challenging.

We can approach this workout as a full throttle "let’s go!" or as practice.

Going "full throttle" is an obvious approach, but for "practice" we can spend a certain amount of time under tension going for distance.

Scoring – total time to complete the workout.

RUN

For 250m, we are looking at ~1:00 of work

Row or Ski 15/10 cals or bike 12/9 cals

DB OH CARRY

lock arms out over head

LUNGES

Hold DB by side

MODIFICATIONS

DB OH CARRY

Standing Alternating Strict Press (one arm is always straight as the other presses x 12 reps each side

LUNGES

box step up

May 27, 2021 - No Comments!

5/27/2021

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Back Squat (Wave)

Time cap 20min

Wave#1, Reps 8/6/4

Set1: 8 reps at 65%

Set2: 6 reps at 70%

Set3: 4 reps at 75%

Wave#2, Reps 8/6/4

Set1: 8 reps at 70%

Set2: 6 reps at 75%

Set3: 4 reps at 80%

Wave#3, Reps 8/6/4

Set1: 8 reps at 75%

Set2: 6 reps at 80%

Set3: 4 reps at 85%

B: Metcon (No Measure)

Empty BB
3 Couplets all movements = 20reps

3 Rounds for each

#1. BB Reverse Curl + Shoulder to OVHD

#2. BB Row off the rig (Pronate grip) + BB Row (Supinated grip)

#3. BB Bicep Curls + BB Tricep Skull Crushers

May 26, 2021 - No Comments!

5/26/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

4 Rounds for Quality
6 x :10 Tempo Push-Ups (:5 Down, :5 Up)

(Elevate hands on an object and maintain plank to scale down the difficulty)

30 Second Hollow Hold

B: Metcon (Time)

2min ON/ 1min OFF (24 Time Cap)
40/32 Cal Row or Ski or 30/24 Cal Bike

30 Power Cleans (R+115/75, Rx 95/65)

40/32 Cal Row or Ski or 30/24 Cal Bike

30 Front Squats

40/32 Cal Row or Ski or 30/24 Cal Bike

30 Squat Cleans

Work in 2 Minutes On + 1 Minute Off

Athletes Pick Up Where They Left Off in the Chipper

Score is Completion Time, Including Rest Time

8 Round (24:00) Cap

MODIFICATIONS

CALS

Reduce Calories (Aiming for just over 2 minutes of work)

POWER CLEAN/SQUAT CLEAN

Decrease Load

FRONT SQUAT

Decrease Load

Squat to a Target

We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).

The goal is to finish each element in 2:00 or under (i.e., 30/24 cals = under 2:00 / 30 Power Cleans = under 2:00).

If each movement is finished in under 2:00, this will be a ~17:00 workout. If not, we could be going for a lot longer. Therefore, we will cap the workout at 8 Rounds of 2:00 on / 1:00 off (or more simply put, 24:00). Scale to fit the work required within the 2-minute window or as close as possible.

30 reps of a moderately light barbell is challenging. Choose the load wisely.

CALS

This will hurt a little! in under 2:00 is not easy, especially for smaller athletes.

Scale the number of calories to ensure you are close to 2:00 and not completely exhausted. One minute of rest is not that long.

POWER CLEAN

Athletes should be able to perform 10-15 consecutive repetitions of the chosen load. These reps should look very pretty aka mechanically sound.

Singles are permitted but the loading should not be so heavy that an athlete has to perform singles from the beginning.

FRONT SQUAT

We are looking at 1 to 3 sets for the Front Squat.

The loading should make you want to rest around rep 15, but you may hang on for a few more reps.

We suggest athletes can perform at least 10 strong repetitions of the chosen load.

SQUAT CLEANS

We may go to singles for the Squat Clean, but still have the ability to perform sets of 5 across the 30 repetitions.

If

C: Metcon (No Measure)

COOL DOWN IF TIME PERMITS

GROUP STRETCH

May 25, 2021 - No Comments!

5/25/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets for Quality
:20-30s Ring Support (external rotation)

:20-30s Dead hang Hold from pull up bar

:20-30s Superman Hold

B: Metcon (Weight)

3 Rounds Build to a moderate weight
5 Kneeling Single DB Strict Presses (each side)

In today’s variation of the press we are using the 1/2 Kneeling technique, making this a much more complex movement adding in Core Strength as well. Select an appropriate load and adopt a half-kneeling position on the floor. Your right knee should be down, and your left knee up. Hold a DB in your right hand in front of your shoulder with your palm facing you. Keeping your torso upright, press the weight straight above your shoulder as you rotate your palm and forearm outward.

Slowly lower back to the starting position. That’s 1 rep. 5 reps each arm.

C: Metcon (Time)

27-21-15-9:

Chest to Bar Pull-ups

Push Jerks (R+135/95, Rx 115/75)

Run 400m

MODIFICATIONS

CHEST-TO-BAR

Decrease reps

Banded Strict Chest-to-Bar Pull-ups & decrease reps

Chin Over Bar Pull-ups

Strict Pull-ups – decrease reps

Ring Rows

DB Bent-Over Rows

PUSH JERK

Decrease Load

Double Dumbbell Bench (injury)

RUN

Decrease Distance, practicing increased Intensity

This workout has a beautiful combination of movements – pull, push, run. Lots of opportunity for a high heart rate too.

Another longer time domain – 16-22 minutes. Time Cap 22min

Scoring – total time to complete the workout.

CHEST-TO-BAR PULL UPS

72 reps total.

Approach each round with the mindset that they could be completed in 3 sets (i.e., 27 = 9-9-9 or 12-9-6 and 21 = 7-7-7 or 10-6-5) . More than 3 sets is ok, but the rest period needs be short.

If you do not have at least 10 consecutive C2B Pull-Ups, decrease the repetitions to 21-15-9-6 or 15-12-9-6.

PUSH JERKS

72 reps total.

Similar to the C2B, athletes should be able to complete all rounds in ~3 sets.

Keep in mind that coming off the Pull-Ups, the load will feel heavier than it may if coming off a run.

RUN

Aim to complete the run in under 2:00.

Although not easy, consider the run as an active recovery for the work inside the gym (C2B & PJ)

D: Metcon (No Measure)

COOL DOWN IF TIME PERMITS

GROUP STRETCH

May 25, 2021 - No Comments!

5/25/2021

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 5.25.2021

Big JO’s WOD = 38

Time Cap 38min

BUY-IN 38 Burpees

21-18-15-12-9-6-3

DB floor Press (50/35, 40/25)

BB Bicep Curl (55/35)

DB Close Grip Press

CASH-OUT 38 BURPEES

CORE: Remaining Time

38 reps – My call

May 24, 2021 - No Comments!

5/24/2021

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Back Squat (Find 1RM)

this is REALLY REALLY important for the 6 week back sq cycle we will start after Murph

B: Metcon (Time)

5 Rounds
10 Single DB Front Rack Step Lunges (R+50/35, Rx 40/25)

25 Wallballs (R+20/14, Rx 16/12)

10 Single DB Front Rack Step Lunges

10 Single Arm Devil Presses

Lost of legs on this one. They are going to feel woozy!!

18-22 minute workout. Time Cap 22min

Rounds will average between 3:00-4:00.

Scoring – total time to complete the workout.

SINGLE DB FRONT RACK STEP LUNGES

Step forward and alternate each step. The loading should feel annoying, but allow your athletes to move relatively quickly without having to rest. Time taken to complete 10 is under :30.

WALL BALLS

125 Wall Ball Shots broken into sets of 25’s. Sometimes, it helps to brief this to your athletes, as they can get caught up in a "it’s only 25 rep" mentality.

25 Wall Ball Shots will take ~1:00 unbroken.

As the rounds increase, the legs are going to feel it, so breaking twice, with a quick rest, is not a bad idea. Think 16/5/4 or 15/5/5. If this is a stronger movement for some of your athletes, encourage them to go unbroken for 3 out of the 5 rounds, and break once in the other rounds. This will be a good challenge for them.

SINGLE ARM DEVIL PRESS

A naturally slower movement by design. We essentially have a Burpee and ground to overhead, which takes time to complete even when moving fast.

Look to spend less than :90 for 10 reps. Try to keep the reps at 10 and decrease load.

MODIFICATIONS

DB FRONT RACK STEP LUNGES

Decrease the load – even to bodyweight

Step Back Reverse Lunges

Injuries – DB Good Morning 20 reps OR Bike for :30

WALL BALL

Decrease the reps – 20/15

Decrease the load

Decrease the target (last resort, the height is the last thing to alter)

Injuries – sit to a target, only front squat (upper body issue), only push press to a target (lower body issue), single arm DB thruster.

SINGLE ARM DB DEVIL’S PRESS

Decrease the load

Decrease reps to 8 or 6

Modify the movement (injury or limitation) – No Push-Up at the bottom // Take out the Burpee, hang snatch // Finish the movement

The dream is free. The hustle is sold separately.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
[contact-form-7 id="4893" title="Sign up"]